How to Lose More Weight After You Plateau

Plateaus might be one of the most disheartening aspects of weight loss. They can occur several weeks after you've begun a weight loss regimen and they happen because you've succeeded with your weight loss. The less your body weighs, the fewer calories it needs to maintain itself. Plateaus need to be addressed because your body has changed and if you don't make changes to adjust, your weight might level off before you reach your weight loss goal. Think of a plateau as a "momentary stall, not a total breakdown," advises the American Heart Association. Breaking through plateaus requires change, but it doesn't have to be radical. Minor changes can make a considerable difference.

Instructions

1

Change your exercise regimen. This can mean adding 10 or 15 minutes onto your existing routine. When your body becomes accustomed to a certain exercise, it begins to expect it, so a change is good. You can also try another kind of activity. If you've been walking, try riding a bike or doing aerobics.

2

Add strength training to your exercise regimen if you aren't already doing so. If you've been lifting weights, it may be time to try different exercises or increase the weight you're lifting.

3

Change your diet. Reduce the amount of certain foods and eat at different times. Try eating a vegetarian or vegan diet for a week. Drink no-calorie beverages for a week. Change your eating patterns and times. If you have a high-carbohydrate snack in the morning, try having a low-calorie snack in the evening. Eat five or six smaller meals if you've only been eating three meals per day. Add protein in the form of shakes after strength training to help muscles recover.

4

Keep records. Write down what you've been eating and your exercise patterns. The trick with plateaus is to avoid getting comfortable. Keeping up with what you've done in the past will help you establish a new plan of action for the future. Keeping notes will also help you avoid overeating.